Healthy Low Carb Protein Mug Cake

1 Mug Cake266 cals

Craving cake but can’t afford the sugar or calories? This low sugar, low calories, packed with protein, and absolutely delicious Healthy Low Carb Protein Mug Cake recipe is guaranteed to do the trick! The best part? All you need is a microwave, a few ingredients, and a couple minutes.

Start this one with a bowl or for easier clean up, mix everything together right in your mug!

Add into whatever you’re using 1 large egg white, 1 tablespoon of cocoa powder, 1 scoop of your choice flavor protein powder, 1 ounce of unsweetened vanilla milk substitute, 1 teaspoon of vanilla extract, 1 tablespoon of peanut butter or other nut butter, and 1/2 teaspoon of baking powder.

The most important part of this low carb protein mug cake recipe is to use a GOOD tasting protein powder. Whether you use banana, chocolate, vanilla, cinnamon bun, and so on is completely up to you.

If your powder tastes good but isn’t sweet enough, add in 1-2 tablespoons of some sweetener.

Using a flavor like strawberry? Leave out the cocoa powder in the recipe…unless you like chocolate strawberries!

Mix everything together.

If you mixed everything in your mug then head to the next step. If not, take out a mug and optionally coat it with some non-sticking cooking spray.

Coating it will guarantee it comes out without much effort. This is helpful if you want to frost the entire thing or eat it outside the mug.

Microwave your low carb protein mug cake for around :45-:60 seconds. Depending on how powerful your microwave is, it might take more or less time. Keep an eye on it and remember how long it took for next time!

Low Carb Mug Cake Tips

You could also mix it in a shaker bottle the night before and take it with you to work. Pro tip to beat those afternoon cravings.

Remove your mug, let it cool, flip it over, and top it with whatever you want! I topped mine today with 1 container of a vanilla Greek yogurt.

Mix and match your flavors and you’ll NEVER get bored of this low carb mug cake recipe!

You could also top it with one of our protein frosting recipes, peanut butter, pudding, etc. Let me know what you end up using below in the comments.

Now go try out Low Carb Cheesecake Cupcakes!

Healthy Low Carb Protein Mug Cake Recipe

Healthy Low Carb Protein Mug Cake

This low calorie and delicious Healthy Low Carb Protein Mug Cake recipe made in the microwave is guaranteed to satisfy your cravings!
4.67 from 9 votes
Print Pin Rate Save Recipe
Prep Time: 1 minute
Cook Time: 1 minute
Total Time: 2 minutes
Course: Dessert
Cuisine: American
Keyword: healthy, low carb mug cake, protein mug cake
Servings: 1 Mug Cake
Calories: 266kcal
Cost: $.80

What We Used

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  • 1 Large Egg White
  • 1 Ounce Milk Substitute - or Milk
  • 1 Scoop Protein Powder - Whatever flavor protein powder you use will be the flavor of your mug cake
  • 1 Tablespoon Peanut Butter - or Any Other Nut Butter
  • 1 Tablespoon Cocoa Powder
  • 1 Teaspoon Vanilla Extract
  • ½ Teaspoon Baking Powder


  • Add all of your ingredients into a bowl
  • Mix everything together until the chunks are gone
  • Take out a mug, coat it with non-stick cooking spray, and pour your mix in
  • Microwave for :45-:60 seconds (which may turn into less or more time depending on how powerful your microwave is)



Calories in the WHOLE recipe:
  • Calories: 266
  • Fat: 10g
  • Saturated Fat: 1g
  • Sodium: 290mg
  • Carbs: 9g
  • Fiber: 4g
  • Sugar: 4g
  • Protein: 35g


Calories: 266kcal | Carbohydrates: 9g | Protein: 35g | Fat: 10g | Saturated Fat: 1g | Sodium: 290mg | Fiber: 4g | Sugar: 4g


  1. Nonna on March 24, 2021 at 7:36 pm

    5 stars
    Hands down best low carb baked good I’ve made to date!! I used Quest multi-purpose protein powder, a full egg and real milk… also snuck in a few Skor bits and choc chips. The consistency was spot on! It needed 90 seconds in my microwave but didn’t want it to dry out so checked after 60 and then added time.
    Now going to check out what else you have!

    • Derek Howes on March 25, 2021 at 1:07 pm

      Love it Nonna! Glad you liked it.

  2. peter p on June 9, 2020 at 8:36 am

    Can I do this recipe in the oven?

    • Derek Howes on June 24, 2020 at 8:10 pm

      Absolutely! I’d throw it in on 350F and keep an eye on it.

  3. Michele Anne on January 23, 2020 at 12:00 am

    This looks delish! Can this be made without the peanut butter?

    • Derek Howes on February 2, 2020 at 12:00 am

      Hi Michele! Absolutely. You could use powdered peanut butter, pumpkin, etc.

  4. Emily Manley on June 23, 2019 at 12:00 am

    Oops nope I’m wrong sorry! I was thinking a tablespoon is 15 grams of fat ???? and couldn’t figure out why it said only 10 in the recipe ????

    • Derek Howes on May 27, 2020 at 7:57 pm

      Sorry Emily, I didn’t see this comment before replying to the first one. No worries. Hope you liked the recipe! 🙂

  5. Darth Keto on April 9, 2019 at 12:00 am

    Why wouldn’t you use the entire egg? Most of the nutrition (and heathy fat) is in the yolk.

  6. Charis on August 22, 2018 at 12:00 am

    UM. This is absolutely the most brilliant recipe. My husband and I could NOT believe how good this was. We did use a whey/casein blend instead of just whey (tends to taste a little better), but most protein cakes still have a “healthy cake” taste to them even when we use that. But not this. Totally spectacular. Thank you for making this my go-to healthy dessert option! Yay!

  7. Mat on September 25, 2017 at 12:00 am

    This was awesome! I added two finely chopped medjool dates and had sticky toffe pudding this morning. Easy and delicious! Thank you!

    • Derek Howes on September 27, 2017 at 12:00 am

      You’re welcome! Glad you liked it.

  8. noon on April 28, 2017 at 12:00 am

    i admit i used a very sweet protein powder (titan) but YUM! great recipe! will be trying more of your recipes. thank you!

  9. Christo on April 18, 2017 at 12:00 am

    I made this over the weekend and it is brilliant 🙂 Thank you very much.

  10. HA on March 8, 2017 at 12:00 am

    I didn’t have PB so used a tablespoon of walden farm pancake syrup instead. Still turned out very good!! Thank you for the recipe!!

  11. Roxana Taylor on January 31, 2017 at 12:00 am

    Awesome, very nice for low carb sweet! Do you have one for a low carb angel food style mug cake

  12. Nicole on June 10, 2016 at 12:00 am

    How important is the baking powder… ????

  13. Mora on April 25, 2016 at 12:00 am

    If I have Whey Protein powder (chocolate flavor) do I still need to add cocoa powder?

    • Derek Howes on April 27, 2016 at 12:00 am

      You don’t unless you want more of a “real” chocolate flavor (depending on your protein powder)!

  14. John on April 3, 2016 at 12:00 am

    Can you use regular milk instead of substitute?

  15. Thomas on December 17, 2015 at 12:00 am

    Hi Derek! If I don’t have a microwave and use an oven instead, would it be feasible? And how long would I have to bake it for?


  16. Gabrielle on December 3, 2015 at 12:00 am

    It worked! I was impressed!! And it tasted fabulous !!!! Looking forward to trying more of your inventions !

  17. Jordan on September 1, 2015 at 12:00 am

    I loved this recipe. It was quick, easy, and killed my sweet tooth craving! I love the Low Carb recipes, keep ’em coming!

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